The good news is, you can do something about it! You can lower your cholesterol levels in a variety of ways, from eating monounsaturated fats (e.g. nuts and olive oil) and polyunsaturated fats (e.g. fish and canola oil) to taking medication.
Related: High Cholesterol Isn’t Always a Cause for Alarm—Here’s Why, According to Cardiologists
“Eating about one to two cups of cooked okra a few times a week can be beneficial for lowering cholesterol, as part of an overall healthy diet,” says Dr. Chris Mohr, PhD, RD, fitness and nutrition advisor at BarBend. “Including it regularly, like anything, as part of a fiber-rich diet is key for long-term heart health benefits.”
“You also want to retain the mucilage by making dishes like soups or stews,” she adds. (Mucilage is a gel-like substance in okra plants.)
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How Okra Can Lower Cholesterol
Sliced fresh green okraHUIZENG HU/Getty Images
As mentioned, okra is rich in mucilage. Dr. Mohr explains, “Mucilage binds to cholesterol in the digestive tract and helps remove it from the body before absorption.”
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It reduces oxidative stress and inflammation.
It’s nutrient-dense.
With vitamins, calcium and other nutrients, okra is a great option in general. It supports heart health, cholesterol balance and other parts of your health, according to Dr. Mohr.
Dr. Mohr and Gervacio encourage adding these other foods to your diet besides okra if your goal is to lower your cholesterol:Oats: Oats are high in beta-glucan, which lowers LDL cholesterol.Beans, lentils and chickpeas: These legumes are rich in soluble fiber and plant protein.Nuts: Pistachios, in particular, are a complete plant protein that lowers LDL cholesterol.Fatty fish: Salmon, mackerel and sardines have omega-3s that help lower triglycerides and improve heart health, and help improve HDL (good cholesterol).Green tea: This drink has catechins, a type of flavonoid, which may reduce LDL cholesterol levels.Dark, leafy greens: Spinach and kale in particular are great for cholesterol-lowering benefits.
Who May Want to Avoid Eating Okra
Before you grab some okra at the store, make sure it won’t worsen other health conditions you may have.
The fiber and mucilage in okra may also lead to bloating and gastrointestinal discomfort, Dr. Mohr and Gervacio say. As such, if you have irritable bowel syndrome (IBS) or a similar condition, okra may make your stomach unhappy.
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Sources
Dr. Chris Mohr, PhD, RDCatherine Gervacio, RND"Cholesterol: 5 Truths to Know." John Hopkins Medicine"Clinical efficacy and safety of okra (Abelmoschus esculentus (L.) Monech) in type 2 diabetic patients: a randomized, double-blind, placebo-controlled, clinical trial." Acta diabetologica"Hypolipidemic activity of okra is mediated through inhibition of lipogenesis and upregulation of cholesterol degradation." Phytotherapy Research Read More Details
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